“I’ve been exercising every day like crazy, I don’t eat any junk food. I don’t eat all day and I have a big meal at night.  I’m not losing any weight, what is going on????’ K.M., Long Island

Nothing is worse than exercising until you are physically drained and seeing no results on the scale! Fortunately, the scale and weight loss is not the end all be all. There are other indicators that your exercise is paying off! Measurements of the body (with a tape measure once a week), progress photos, and the way your clothes fit can all be indicators that your hard work is producing results. Weighing yourself too frequently can be discouraging and may lead to negative thoughts associated with exercise and a healthy diet. I recommend weighing yourself once a week at most and not taking the scale too seriously. Listen to your body and how it feels and looks- That is the best indicator of your progress. 

  It is important to understand that exercise and nutrition together can be very powerful. Nutrition is SO important, and eating one large meal at night may be sabotaging any type of progress you would be making if you were properly fueling your body. Eating breakfast, lunch and dinner is essential, especially for someone who is working out; this means you need much more calories than you are taking in! If you eat throughout the day, smaller but more frequent meals that would eliminate the one large meal at night and would keep you feeling full longer, having energy to crush those workouts and feel good about it. Putting your body in “starvation mode” is preventing you from making any progress. “Starvation mode” is a popular phrase used to describe cutting your calories too low and depriving your body of the energy and nutrients it needs- it then goes into a protection/ “starvation mode”, slowing your metabolism and calorie output so that you stop losing weight. 

You are making amazing efforts to change your life and I want you to get out just as much as you are putting in. Fueling your body properly and exercising consistently WILL lead you to success. You are off to such a great start and took the first step by exercising and seeking advice. 

If you need help or nutritional information/guidance we are always here for you- we can work together to develop a plan for what is best for your body regarding nutritional intake and physical activity. Feel free to call our office and schedule an appointment, we can work together to reach your goals!

Don’t give up!

Miranda Lopez, Dietetic Intern